Yoga for Constipation: Three Poses Worth Six Minutes a Day (Video)

Transcript

Gentle Morning Yoga

A quick six-minute yoga routine can gently nudge your gut each morning.

Why six minutes works

Most quit a ten-pose, twenty-minute plan fast; three poses for six minutes stick.

At a glance

Six minutes each morning, using Pavanamuktasana, Malasana, and a seated twist. Not a fiber fix.

How movement helps

Gentle belly compression and twisting spark the wave that moves waste. Doctors advise movement for bedridden patients; these poses give a mild version.

Three poses, six minutes

Do them back-to-back each morning before tea. Pavanamuktasana: pull a knee to chest, hold 60-90 seconds each side. Malasana: low squat, feet flat, hips between heels, hold a minute. Seated twist: cross knee, twist gently 45 seconds each side.

Beyond the three

Cat-cow, cobra, bow add flexibility but aren’t needed for constipation relief. Keep them if you enjoy a longer practice.

Ayurvedic perspective

Ayurveda links sluggish elimination to a vata imbalance, dry, irregular movement. Gentle twists with warm cooked food are traditional advice.

Limits of yoga

Yoga won’t fix low fiber, low water, or habit of holding the urge. Pair it with basic water and fiber habits for real effect.

Safety first

Skip deep squat or twists after recent abdominal surgery, hernia, or pregnancy. Ask a doctor. If constipation lasts over two weeks or includes blood, pain, or weight loss, seek medical care.

Take care

Read the full post on thecareonline.com, this is general advice, not a medical prescription.